Heart rate zones calculator
Get heart rate zones using the best method your data allows: LTHR, Karvonen or percentage of HRmax. The calculator picks the method and tells you how confident it is.
Everything is computed in your browser — the values you enter are never sent or stored.
Result
- Method used
- Karvonen (heart rate reserve)
- Confidence
- estimate
| Zone | Range | Use |
|---|---|---|
| Z1 | 55-94 bpm | bardzo lekka (<30% HRR) |
| Z2 | 94-106 bpm | lekka (30-39% HRR) |
| Z3 | 106-132 bpm | umiarkowana (40-59% HRR) |
| Z4 | 132-171 bpm | wysoka (60-89% HRR) |
| Z5 | 171-184 bpm | bardzo wysoka (≥90% HRR) |
Strefy liczone metodą Karvonena. HRmax jest szacowane z wieku — wykonaj test progowy, aby zwiększyć dokładność.
How we calculate this
- Reliability order: LTHR (test ≤ 12 weeks old) → Karvonen → % HRmax
- Karvonen: TargetHR = HRrest + intensity × (HRmax − HRrest)
- LTHR: Z1 < 85%, Z2 85-89%, Z3 90-94%, Z4 95-99%, Z5 ≥ 100% LTHR
The formulas come from the app’s domain specification and are covered by unit tests. The same code powers zones inside the app.
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This calculator is informational and does not replace a doctor, physiotherapist or coach. Results based on population formulas are estimates, not measurements. Read the full disclaimer →